As with the regular version of one leg circle, this exercise is about using the abdominal muscles to maintain stability of the pelvis and trunk as the leg moves independently in the hip socket.
The resistance band will work the leg and hip muscles. It will also provide feedback with regard to the placement of the leg in the hip and its path through space.
You may want to review one leg circle without the band, especially if you have hip problems.
One Leg Circle - no band
Difficulty: Average
Time Required: 5 minutes
Here's How:
- Set Up
- Lie on your back with your legs outstretched.
- Bring one leg up and place the middle of your exercise band around the ball of your foot.
- Extend that leg toward the ceiling.
- With your head and shoulders down on the mat, keep your chest and back wide as you adjust the tension in your band so that it provides some resistance.
Do not create so much resistance that you strain your arms or shoulders, or strongly push your leg down into the hip socket.
- Lie on your back with your legs outstretched.
- Centering
- Take a moment to feel the weight of your body on the floor. This is a good time to tune in to the center line and to balance the weight of the shoulders and hips on each side.
- You may want to do some sequential breathing to help drop the breath into the body.
- Take a moment to feel the weight of your body on the floor. This is a good time to tune in to the center line and to balance the weight of the shoulders and hips on each side.
- Leg Circles
- Inhale: Cross the leg over toward the opposite hip and then drop the leg a few inches and bring it back to center.
Use your abdominals to keep your hips stable.
- Exhale: Continue to use abdominal control to open the leg out, and then sweep it in a small circle up to center.
Imagine that energy extends from your leg so that you are drawing circles on the ceiling. Start with small circles. As your ability to control the movement increases, you can expand your circles.
Remember, this is a core strength tester. Use your abdominals to stabilize your pelvis, even as the leg rotates in the hip socket. - Inhale: Cross the leg over toward the opposite hip and then drop the leg a few inches and bring it back to center.
- The Breath and Movement Pattern
Do five circles in each direction with each leg.
First Set of 5:
Inhale to cross the body and circle down.
Exhale to open the leg and circle up.Second Set of 5:
Exhale to open the leg and circle down.
Inhale to cross the body and circle and up.
Tips:
- Experiment with the length of the band and the tension you create with it. I recommend not using too much tension as you don't want to inhibit the freedom of motion of the leg.
- For those with tight hamstrings, the extended leg can be slightly bent.
- The pelvis and shoulders stay flat on the floor throughout the exercise. No rockin' or rollin'!
- If you are getting some rocking in the pelvis, try bending the non-working leg, putting that foot flat on the floor to add some stability until your abs develop more strength.
- Compare prices on exercise bands:
What You Need:
- An exercise mat
- An exercise band
